Top #heart healthy oils and ...

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    • Guide to Cooking Oils
      http://my.clevelandclinic.org/heart/prevention/nutrition/guide_to_cooking_oils.aspx

      Monounsaturated Fat
      Considered one of the healthiest fat sources in the diet, monounsaturated fats should make up the bulk of your daily fat intake. It is best to consume monounsaturated fats as a replacement for foods high in saturated and trans fat; you will also benefit from replacing some of the refined carbohydrates in your diet with monounsaturated fats. Good sources are olive oil, canula oil, avocados, olives, most nuts (excluding walnuts) and nut butters.

      Polyunsaturated Fat
      There are two types of polyunsaturated fats, Omega-3 and Omega-6. Both must be obtained from dietary sources because the body cannot manufacture them on it’s own. Research has shown that Omega-3s help prevent and even treat heart disease and stroke. These benefits include lowering triglycerides, protecting against irregular heartbeats, decreasing risk of a heart attack, and lowering blood pressure. Good sources of Omega-3s come mainly from fish, but also from flaxseeds, walnuts, canola oil, and unhydrogenated soybean oil. Fatty fish such as salmon, mackerel, herring, and sardines are especially good sources.

      Omega-6 fatty acids also lower the risk for heart disease. Omega-6 can be found in vegetable oils like safflower, sunflower, soybean, and corn oils. Although Omega-6 fats play an important role in health, research suggests we get too much Omega-6 at the expense of Omega-3, which can lead to an increased risk of cardiovascular disease, cancer, and inflammation. It’s best to try and curb your intake of Omega-6 (one easy way is to cut back on processed foods containing the above oils); and increase your intake of Omega-3, such as consuming walnuts and flaxseed on a regular basis, and including at least two meals from fatty fish each week.